Dec 10

Workout Splits Examples: 3 Effective Routines For Results, Programmed By A Trainer

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No more wondering what to do in the gym. Planning your workouts for the week or month can be overwhelming. You could do a lower-body or upper-body strength, full-body HIIT, a low impact class, yoga, and many more, so where do you even begin? Luckily, there’s an easy solution to eliminate the guesswork and help crush your goals: workout splits. As the name suggests, workout splits divide your workout sessions for the week. Exercises can be by body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Workout splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, can split their workouts by body part, she adds. That’s only the beginning. Workout splits are great if you want to progress specific lifts, body parts, or regions more intensely than you’d be able to with full-body training, explains Stewart. What’s more, divvying up your workouts into splits can also help prevent […]
Dec 09

5 Tips To Quickly Shed Weight From Thighs

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Don’t you simply hate it when all the weight you have put on gets concentrated on your thighs? For some it is genetic and for some it is extreme deposition of fat in the thighs. While it is easy to gain weight around your thighs, it is tough to shed them. However, with dedication and a proper diet you can lose body fat and tone your muscles to give your thighs a more sculpted look.   If you are looking to shed some weight from your thighs, here are 5 tips!   1. Set A Proper Diet To lose fat from your thighs the first thing you should do is regulate your eating habits. Ensure your diet includes a balanced proportion of proteins, healthy fats, and carbohydrates. you should encourage a calorie deficit to encourage weight loss. Reduce your intake of sugary drinks and processed foods to avoid unhealthy weight gain. Add more lean proteins to your diet and exclude sugar completely.   2. Exercise Is The Key Once you have your diet in place, start with nominal exercises. Incorporate HIIT workouts to burn more calories in a shorter amount of time. Focus on exercises that target the thighs, such […]
Dec 08

Importance of good health: 5 habits that will help improve your lifestyle

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Maintaining a healthy lifestyle is very important if you want to live a good long life. Follow these healthy habits to improve your daily lifestyle. A healthy life means good health and sane mind. If you want to stay both physically and mentally fit, you need to practice good habits every day. You must do what is right for your mind and your body. Taking good care of your lifestyle and habits makes you feel good about yourself. It boosts your self-esteem and self-image. It is important for everyone to lead a healthy life. One should not succumb to bad habits like smoking, substance abuse and consumption of alcohol. These habits damage your health immensely and once you get addicted, there is no coming back from that. There are lots of ways of being healthy. A healthy lifestyle prevents diseases and keeps you away from chronic illnesses. Good habits strengthen your immune system and help you stay fit. A person’s overall health and well-being depend on how he chooses to live his life. Avoid eating junk and staying up late. Plenty of exercises, an adequate amount of sleep and a well-balanced diet is very important to stay healthy. If you […]
Dec 07

Yoga vs Pilates: What’s the difference?

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Embarking on a fitness journey often leads individuals to explore various disciplines that promote holistic well-being. Yoga and Pilates are two popular practices, each offering unique benefits and approaches to enhancing physical and mental health. In this article, we’ll dive into the essence of yoga and Pilates, explore their differences, highlight the benefits of each and help you choose the right practice for your needs.   What is yoga? Originating from ancient Indian philosophy, yoga is a holistic practice that intertwines physical postures (asanas), breath control (pranayama), meditation and ethical principles. The aim is to unite the mind, body and spirit while promoting overall well-being and inner harmony. Some enjoy practicing yoga alone, while others find it most meaningful when practiced in a group setting under the direction of a professional instructor.   What is Pilates? Developed in the early 20th century, Pilates is a system of exercises designed to improve physical strength, flexibility and posture. It emphasizes controlled movements, break awareness and a strong core foundation. Pilates seeks to create a balanced and aligned body through targeted exercises.   Differences between yoga and Pilates While both yoga and Pilates contribute to physical and mental wellness, they differ in their […]
Dec 06

Forearm workouts for bigger and stronger arms

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Forearm workouts are significant for developing strong arms and building an aesthetic upper body. While the forearm muscles are used in compound exercises, as each of them requires a proper grip, it’s important to add exercises to the workout routine that specifically targets these muscles.   Forearm workouts you should be aware of Whether you’re searching for the forearm workouts with dumbbells or with barbells, the following exercises will help in building strength and size of the forearms.   Farmer’s walk Hold a heavy dumbbell or a weight plate in each hand. Stand straight with your legs shoulder-width alert. Keep a strong grip on the free weight, and begin walking across the gym (or a distance of at least 10-12 steps). Walk back to the starting position. Keep your core engaged, and grip as strong as possible.   Wrist curl Hold a dumbbell in one hand, and sit on a bench. Keep your forearm on your thighs. The wrist and knee should be aligned. Bend your wrist backwards while holding the dumbbell. Bring it all the way inwards by moving the dumbbell towards the forearms. Repeat at least 15-20 times before switching hands.   Reverse wrist curl Hold a dumbbell […]
Dec 05

How to become more resilient to stress? Here’s some tips

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From eating a nutrient-rich diet to improving vagus nerve tone, here are a few ways to be more resilient to stress. We are constantly living in the world of hustle. Deadlines and stress are parts of our lives, and we slowly adapt to this lifestyle. However, maintaining emotional and mental sanity in such times is very important. While we do not have control over stressful situations, we can control how we deal with such situations with grace and composure. Being more resilient to stress helps us to stay calm and relax the nervous system and avoid feeling the sense of threat. “Eliminating all stress from your life is not possible, but becoming more resilient to it is,” wrote Nutritionist Marina Wright. “Discover the key steps and my top tip for each one to cultivate resilience, enabling you to adapt effectively to various environments, situations, experiences, and stress levels,” she further added. Eat a nutrient-dense diet: Eating a diet dense with the necessary nutrients helps in balancing the blood sugar levels and sustaining energy of the body. It also helps in supporting brain functions, regulating hormones and enhancing the gut-brain connection and reducing inflammation of the body. Protein, fibre-rich carbs and […]
Dec 04

10 tips to stay healthy in the holidays

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1. Detox and create new eating habits Take this opportunity to break any bad eating habits you developed during the year. Start by making a plan to avoid deep-fried foods and foods and drinks that are high in sugar. Instead, choose less processed foods, such as fresh seasonal fruit and vegetables, especially dark leafy greens including herbs like basil or parsley, and high-fibre foods such as legumes (chickpeas, lentils and black beans etc.). Sometimes swap your morning coffee for green tea. Turmeric is super detoxifying, so add turmeric powder to your cooking. Also, onions, garlic, spring onions and leeks are all detoxifying for the liver. Invite a friend to join you in this new regime or tell them about your plan so they can hold you accountable.   2. Alternate between healthy meal options Salads are ideal in the hot weather. They’re delicious as a side dish or turn them into a full meal by adding feta cheese, maybe some salmon (if it is sustainably farmed), and couscous, for example. Check out the Mediterranean diet, which is suited to the summer months. It includes less processed, more wholesome foods – olives and extra virgin olive oil, fresh vegetables, and oily […]
Dec 03

8 ways to improve your Pilates practice and gain better results

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Pilates is not like other workout routines. To reap all the benefits, you should be careful of several things. Here are 8 pilates tips to improve your practice and gain better results. Pilates is a sort of mind-body exercise that is not only adaptive but also practicable, safe and helpful for everyone, regardless of one’s physical capacity, medical conditions, age, gender, etc. The movements you make while performing Pilates need physical control, mental attention, proper breathing, and most significantly, moving slowly and steadily. Unlike other workouts, it doesn’t call for you to work out intensely. Here are some Pilates tips that will help you to make the most of its benefits. New Delhi-based fitness trainer Meenakshi Mohanty, who promotes a holistic and healthy lifestyle, explains how you can improve your Pilates workout. Mohanty says, “Known for its focus on core strength, flexibility, and body awareness, Pilates offers numerous benefits for people of all fitness levels. If you are practising it but there’s no significant result, here are a few essential things to keep in mind to ensure a safe and rewarding experience.”   Tips to improve Pilates practice Here are some key considerations to improve your Pilates journey:   1. […]
Dec 02

Could a banana before bed be the key to a good night’s sleep?

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Eating fruit before bed tops the list of tips for getting a better quality sleep. Are you aware of the other key lifestyle choices that could help you drift off?   Eating a banana for dinner could be the key to a good night’s sleep, according to a charity specialising in sleep support. The Sleep Charity has released its top five tips for how to get better quality sleep in 2024, with fruit consumption shortly before bed topping the list. It says bananas in particular can help you drift off due to their high level of magnesium and potassium, which help to relax muscles. Bananas also contain the amino acid tryptophan, which stimulates production of brain-calming hormones, it adds. Fruit also encourages the production of melatonin, a hormone that occurs naturally in your body which plays a big role in how well you sleep. Grapes, tart cherries and strawberries are the best sources of melatonin among fruits, according to a study published in a special issue of Antioxidants in Health and Disease. Fruit isn’t the only food that can earn you a well-needed rest. The Sleep Charity also recommends almonds, fish, whole-grain cereals and oatcakes with cheese to help you […]
Dec 01

5 things you can do after a workout for quicker results

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There are many factors of a workout that can determine just how effective it is, from your chosen exercises to your dietary decisions. However, your activity after a workout is just as important, whether you wish to see increased muscle mass or weight loss. Exercise and nutrition experts at Fitness Volt have highlighted five post-workout tips that are essential for achieving optimum results. “Fitness journeys often consist of a lot of discovering and exploring; trying different exercises, experimenting with variations, and simply finding out which exercises work best for you,” one trainer shared. “As a result, you may focus too much on the workout and neglect the extra steps that you can be taking. Thankfully, these post-workout tips are simple yet extremely effective when it comes to speeding up your workout results.”   Light exercise on rest days has many advantages While it is essential for your muscles to recover after intense exercises that have left them sore, such as lifting heavy weights, you can stay active on rest days by opting for light exercises instead – whether that be taking a walk or yoga. Alternatively, if you focus on one area of the body on one day, switching to […]
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